Detention
Warm-up
:30 Jumping Jacks
:30 Fast Single Unders
Run 200M
Then5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
:30 Fast Single Unders
Run 200M
Then5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
PVC Pass Throughs – :30 Seconds
PVC Goodmornings :30 seconds
X3
PVC Goodmornings :30 seconds
X3
Weightlifting
Deadlift (3-3-3-2-2-2-1-1-1….)
Build to max single…Go for it..PR day
Metcon
Detention (AMRAP – Rounds and Reps)
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
Scales
Strict HSPU
Kipping HSPU, or Dumbell Press, barbell press, Pike pushups
Strict HSPU
Kipping HSPU, or Dumbell Press, barbell press, Pike pushups
DL–Scale weight
2:1 Singles
